monday. up and out into the spitting rain.
yuck. going to be a good day to be inside.
warm up
run 1 mile
baseline
turkish get-ups.
55# dumbell
10 right arm
10 left arm
-haven't done these in a while and felt pretty solid.
-55 was a good weight. kept me honest in the higher rep counts.
Strength
Backsquat
10x135
8x185
6x215
5x245
3-3-3
265
285
305-2
work to 3 rep max backsquat. felt really solid under the bar. better than i had in the weeks of the 5-3-1 program. think i needed a mental and physical departure from that program to reset a bit.
depth was excellent. solid form on all the reps.
265 was good.
285 was heavy on the last rep
305 was solid for 1 and 1 but i got stuck in the hole on 3. bummer.
still a excellent effort. felling pretty stocked about that.
met-con
run 200m
20 pull-ups
run 400m
20 pull-up
50 push ups
run 800m
20 pull ups
50 push ups
75 sit ups
run 1 mile
20 pull ups
50 push ups
75 sit ups
100 squats
- this was saturday's wod from sealfit. i modified the sealfit wod for today by adding this instead of the chipper and met-con.
the 200,400 and 800 were at 7:00 pace
1 mile was 7:45
first round of pull-ups was unbroken. the other were 10-5-5 or better
push ups and sit ups were solid but hard
squats were the mental bear. broken into 20-30-30-20
-pretty well cashed at the end of this.
felt good to come back to some solid effort after the weekend off.
hoping for some warmer weather and the melt so i can get outside for some of this.
good stuff. solid for a monday.
peace!
Monday, February 28, 2011
Weekend 2-26/27
relaxing weekend.
took both days off for no real reason. just spent the time doing other things.
started 2 books and spent some time with the kiddos.
good stuff.
back in action bright and early monday am.
took both days off for no real reason. just spent the time doing other things.
started 2 books and spent some time with the kiddos.
good stuff.
back in action bright and early monday am.
Friday, February 25, 2011
Friday 2-25-11
active recovery?
little sluggish this am. laid in bed for an extra 10 minutes then hopped up and decided to get to it.
the sealfit workout was active recovery run and row.
no rower so i kind of made up my own little adventure.
run 1 mile
100 kettlebell swings 35#
run 1 mile
75 kettlebell swings
run 1 mile
50 kbs
run 1 mile
25 kbs
run 1 mile
the runs were 8:00 pace.
all swings unbroken. the 100 and 75 were mental battles for the last 20 reps of each.
50 and 25 were cake after that
felt pretty solid.
definitely more work than i had anticipated. good stuff.
yoga
plyo
foam roll
-spent my remaining time working on mobility. felt great to stretch it out. i was tight and ropey and crappy. after a little yoga and some foam rolling felt pretty good.
good work for a rainy Friday.
little sluggish this am. laid in bed for an extra 10 minutes then hopped up and decided to get to it.
the sealfit workout was active recovery run and row.
no rower so i kind of made up my own little adventure.
run 1 mile
100 kettlebell swings 35#
run 1 mile
75 kettlebell swings
run 1 mile
50 kbs
run 1 mile
25 kbs
run 1 mile
the runs were 8:00 pace.
all swings unbroken. the 100 and 75 were mental battles for the last 20 reps of each.
50 and 25 were cake after that
felt pretty solid.
definitely more work than i had anticipated. good stuff.
yoga
plyo
foam roll
-spent my remaining time working on mobility. felt great to stretch it out. i was tight and ropey and crappy. after a little yoga and some foam rolling felt pretty good.
good work for a rainy Friday.
Thursday, February 24, 2011
Thursday 2-24-11
up and out a little earlier this am.
feeling a little better as well.
no sinus headache this am at least. got a good nights sleep as well. solid.
warm up
run 1 mile
3 rounds
10 pull ups
20 push ups
30 squats
strength
bench press
10-8-6-3-3-3
135
165
185
195
205
215
work to 3 rep max.
215 was a 3 rep max. last rep was slow and hard...
felt a little awkward at first as haven't benched much. got used to it ansd felt good to throw some weight around on the bench.
stamina
4 rounds
4 bench press @175
8 handstand push ups
6 towel pull ups
not for time. bench was solid. handstand push ups were solid for rounds 1-2, 3rd and 4th were lacking. depth was meh and was having to do 2-2-2-2
towel pull ups were good.
felt ok, still need work on the hspu's but at least i'm getting them done and not subbing. thats solid.
durability
4x200m 30sec rest
6x100m 15sec rest
used the treadmill and did all rounds at sub 6:00 mile. felt solid.
worked my way down to about a 5:15 pace
good leg speed and the feet felt good in the vibrams.
solid.
foam roll
stretch
mobility
yoga
-spent a little time working out the kinks.
hip mobility
yoga
foam roll.
definitely feeling the additional volume. still don't feel 100% either but better.
peace!
feeling a little better as well.
no sinus headache this am at least. got a good nights sleep as well. solid.
warm up
run 1 mile
3 rounds
10 pull ups
20 push ups
30 squats
strength
bench press
10-8-6-3-3-3
135
165
185
195
205
215
work to 3 rep max.
215 was a 3 rep max. last rep was slow and hard...
felt a little awkward at first as haven't benched much. got used to it ansd felt good to throw some weight around on the bench.
stamina
4 rounds
4 bench press @175
8 handstand push ups
6 towel pull ups
not for time. bench was solid. handstand push ups were solid for rounds 1-2, 3rd and 4th were lacking. depth was meh and was having to do 2-2-2-2
towel pull ups were good.
felt ok, still need work on the hspu's but at least i'm getting them done and not subbing. thats solid.
durability
4x200m 30sec rest
6x100m 15sec rest
used the treadmill and did all rounds at sub 6:00 mile. felt solid.
worked my way down to about a 5:15 pace
good leg speed and the feet felt good in the vibrams.
solid.
foam roll
stretch
mobility
yoga
-spent a little time working out the kinks.
hip mobility
yoga
foam roll.
definitely feeling the additional volume. still don't feel 100% either but better.
peace!
Wednesday, February 23, 2011
Wednesday 2-23-11
woke up with a sinus headache. i actually had a dream about it.
thought about rolling over but after further inspection it seemed to be just an annoyance. figured i would give it a go.
warm up
run 1 mile
8:15
felt good and the headache seemed to start to wane a bit as i got the blood flowing.
Sealfit
baseline
4 rounds
20 push ups
20 wall ball sit-ups
50m walking lunge
- this was solid. walking lunges are always a drag.
work capacity
10 rounds for time
1 frog complex @ 105
-squat clean into thruster into back squat into back thruster x 6
6 burpees
run 250m
- knew i was in trouble after the first round. the frog was heavy and it should not really have been. burpees were solid and the runs were essentially active recovery. kept it at around a 7:30 pace.
made it 5 rounds in 25 minutes or so and called it there.
should maybe have scaled the weight or maybe i was just a little off today.
serious met-con. both mental and physical.
this stuff is serious business which is exactly what i was looking for.
durability
run 2 miles
8:00 pace
16:00 even.
solid. felt good here.
just having problems with the power output today.
little off my game i suppose.
stretch
plyo
yoga
mobility work
-felt good to stretch it out. went thru some yogaish moves and let the body recover a bit.
off to the salt mines.
peace!
thought about rolling over but after further inspection it seemed to be just an annoyance. figured i would give it a go.
warm up
run 1 mile
8:15
felt good and the headache seemed to start to wane a bit as i got the blood flowing.
Sealfit
baseline
4 rounds
20 push ups
20 wall ball sit-ups
50m walking lunge
- this was solid. walking lunges are always a drag.
work capacity
10 rounds for time
1 frog complex @ 105
-squat clean into thruster into back squat into back thruster x 6
6 burpees
run 250m
- knew i was in trouble after the first round. the frog was heavy and it should not really have been. burpees were solid and the runs were essentially active recovery. kept it at around a 7:30 pace.
made it 5 rounds in 25 minutes or so and called it there.
should maybe have scaled the weight or maybe i was just a little off today.
serious met-con. both mental and physical.
this stuff is serious business which is exactly what i was looking for.
durability
run 2 miles
8:00 pace
16:00 even.
solid. felt good here.
just having problems with the power output today.
little off my game i suppose.
stretch
plyo
yoga
mobility work
-felt good to stretch it out. went thru some yogaish moves and let the body recover a bit.
off to the salt mines.
peace!
Tuesday, February 22, 2011
Tuesday 2-22
after a long weekend off here we go again.
still a little off from whatever bug had me tapped out but getting better.
starting a new protocol today
SEALFIT
may be biting off more than i can chew but that has never stopped me before!
"unstoppable"
warm up
run 1 mile
baseline
4 rounds sealfit complex
6 powerclean jerk
6 power snatch overhead squat
75-85-95-105
- snatches got heavy. cleans and jerks were solid. great opener.
work capacity
run 1 mile
20min amrap
5 pullups
10 push ups
15 squats
run 1 mile
- felt like crap at about 9 rounds. almost stopped at 10 but soldiered on to 15.
-took 15 minutes to get them done and moved on to the run so it was only a 15amrap.
-still feeling the effects of the flu/allergies i was hit by last week. erred on the side of caution.
- self score? c-
strength
push press
9-6-4-3-1-1
95-115-135-145
155
175
-felt strangely comfortable for being so cashed out at this point.
-definitely had a few more pounds in those singles but again erred on the side of caution
stamina
3 rounds
4 push press @ 135
10 crossfit push ups
50m bear crawl
-solid here. time was running short so had to push thru these to get it done.
-bear crawl was an interesting twist.
thats all i had time for.
good stuff. i can certainly see the mental element here. the workout was in my head the whole time. interesting.
going to stick to it for a while and see where it takes me.....
peace!!
still a little off from whatever bug had me tapped out but getting better.
starting a new protocol today
SEALFIT
may be biting off more than i can chew but that has never stopped me before!
"unstoppable"
warm up
run 1 mile
baseline
4 rounds sealfit complex
6 powerclean jerk
6 power snatch overhead squat
75-85-95-105
- snatches got heavy. cleans and jerks were solid. great opener.
work capacity
run 1 mile
20min amrap
5 pullups
10 push ups
15 squats
run 1 mile
- felt like crap at about 9 rounds. almost stopped at 10 but soldiered on to 15.
-took 15 minutes to get them done and moved on to the run so it was only a 15amrap.
-still feeling the effects of the flu/allergies i was hit by last week. erred on the side of caution.
- self score? c-
strength
push press
9-6-4-3-1-1
95-115-135-145
155
175
-felt strangely comfortable for being so cashed out at this point.
-definitely had a few more pounds in those singles but again erred on the side of caution
stamina
3 rounds
4 push press @ 135
10 crossfit push ups
50m bear crawl
-solid here. time was running short so had to push thru these to get it done.
-bear crawl was an interesting twist.
thats all i had time for.
good stuff. i can certainly see the mental element here. the workout was in my head the whole time. interesting.
going to stick to it for a while and see where it takes me.....
peace!!
Friday, February 18, 2011
Friday 2-18-11
still coughing and congested.
possibly allergies more than a cold/flu.
feel a little better today but didn't want to push it.
caught an extra couple of hours.
looking to be decent weather over the weekend so will try to get outside and throw down some miles.
peace
possibly allergies more than a cold/flu.
feel a little better today but didn't want to push it.
caught an extra couple of hours.
looking to be decent weather over the weekend so will try to get outside and throw down some miles.
peace
Subscribe to:
Posts (Atom)
